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About this Practice
Standing Forward Fold — a gentle inversion that decompresses the spine, releases hamstrings, and calms the mind by increasing blood flow to the brain.
How to Practise
- 1
Stand in Tadasana. Exhale and hinge at the hips, folding forward.
- 2
Let the torso hang heavy. Grasp elbows or let arms hang.
- 3
Bend knees generously if hamstrings are tight.
- 4
Let the head hang completely.
- 5
Hold 10 breaths to 2 minutes. Rise slowly, rolling up vertebra by vertebra.
Benefits
- ✓Decompresses the spine
- ✓Stretches hamstrings and calves
- ✓Reduces anxiety
- ✓Improves digestion
- ✓Relieves headache
Health Goals Addressed
⚠️ Cautions & Contraindications
Back injury (bend knees deeply). Glaucoma. Low blood pressure.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.